A Special Dinner
Teriyaki Salmon + Easy Veggies + A Blueberry Treat = A Special Dinner
Eating right is key to maintaining healthy blood sugar levels. But just what does eating right mean? It's all about making the right choices. For someone with type 2 diabetes, that means choosing a variety of healthy foods to ensure the maximum amount of nutrients. It also means striking a balance between carbs, protein, and healthy fats. Try to limit your carbs to an average of 60 g per meal per day, and make them complex carbs (fruits, veggies, and whole grains). The rest of your calories (how much you need depends on your weight, activity level, etc) come from protein (about 20%) and healthy fats, such as monounsaturated fat (about 30%). We've put together a simple-to-prepare dinner menu that meets these goals. Check with your doctor about your individual dietary needs. Learn about the importance of incorporating a proper diet into your lifestyle.
- Broiled Teriyaki Salmon
- Steamed Broccoli With Roasted Red Pepper
- Red Leaf Lettuce Salad
- Blueberry Barley Yogurt
Broiled Teriyaki Salmon
- 1 salmon fillet (6 oz)*
- 1 Tbsp lemon juice
- 1 Tbsp low-sodium teriyaki sauce
- 1 tsp sesame oil
- 2 lemon slices
Set the oven on broil and prepare a broiler pan with cooking spray. Rinse the salmon and cut into two 3-oz pieces. Combine the lemon juice, teriyaki sauce, and sesame oil. Place the salmon fillets on the prepared pan, and brush with half the sauce. With the pan 5 inches from the heat, broil for 4 minutes. Turn the fish over and baste with the remaining sauce. Broil for 4 minutes, or until lightly browned and cooked through. Garnish with a lemon slice.
*To substitute chicken:- Use skinless, boneless breasts, and decrease lemon juice to 1 tsp. Broil 5 minutes per side.
- Adjusted per serving: 126 cal, 20 g protein, 3 g carb, 3 g fat (1 g sat fat, 1 g mono fat, 1 g poly fat), 49 mg chol, 0 g fiber, 165 mg sodium
Makes 2 servings
Per serving: 155 cal, 17 g protein, 3 g carb, 8 g fat (1 g sat fat, 3 g mono fat, 3 g poly fat), 47 mg chol, 0 g fiber, 148 mg sodium
Steamed Broccoli With Roasted Red Pepper
- 2 cups chopped broccoli (fresh or frozen)
- 1 Tbsp thinly sliced, jarred roasted red peppers
Steam the broccoli until tender. Drain and top with roasted red pepper slices.
Makes 2 servings
Per serving: 27 cal, 3 g protein, 5 g carb, 0 g fat, 0 mg chol, 3 g fiber, 39 mg sodium
Red Leaf Lettuce Salad
- 4 red lettuce leaves
- 1 carrot, shredded
- 2 thin slices red onion
- 1/2 cup canned garbanzo beans, rinsed
- 6 grape or cherry tomatoes, halved
- 1/2 tsp Dijon mustard
- 2 Tbsp red wine vinegar
- 1 Tbsp olive oil
- Dash black pepper
- 1 Tbsp thinly sliced almonds
Wash, dry, and tear the lettuce into bite-sized pieces. Add to a bowl with the carrot, onion, beans, and tomatoes. Whisk together the mustard, vinegar, olive oil, and black pepper. Pour over the vegetables and toss. Top with sliced almonds.
Makes 2 servings
Per serving: 183 cal, 5 g protein, 20 g carb, 10 g fat (7 g mono fat, 1 g sat fat, 2 g poly fat), 0 mg chol, 7 g fiber, 181 mg sodium
Blueberry Barley Yogurt
- 1 cup low-fat or nonfat vanilla yogurt
- 1 cup cooked barley
- Dash cinnamon
- 1 cup fresh or frozen blueberries, unsweetened
In a small bowl combine the yogurt and barley. Sprinkle cinnamon over top. Divide between 2 dessert dishes. Top each with 1/2 cup blueberries.
Makes 2 servings
Per serving: 183 cal, 6 g protein, 40 g carb, 0 g fat, 3 mg chol, 5 g fiber, 77 mg sodium
Patient Tools
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Daily Glucose Tracker
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